"These are whole oats that are first steamed to make them soft and pliable, and then rolled to flatten them to a specific thickness," Parker said. And what's the deal with steel-cut oats? When to Use Rolled Oats vs. The less processed the oat, the lower the glycemic index as your body has to do the mechanical work of processing it (as opposed to the machine doing this). All oats start off as oat groats, which are the whole, unbroken grains. Plus, be mindful of the multiple varieties of quick oats in the shelf. Oats also contain antioxidants -- that's right, they're not just in fruit and veggies. I personally tend to like the more uniform look of quick cooking oats and use those more often, either buying them from the store or coarsely chopping whole rolled oats in the food processor. Quick cooking rolled oats are the same as regular rolled oats, except they have been steamed for longer, and tend to be in slightly smaller pieces. This means they will keep you feeling fuller for longer, which can assist with weight management. The bottom line when it comes to oats is: whatever way you cut them, high-quality oats are a healthy food. All rights reserved. While oats themselves are healthy, there are some more nutritious options that keep us fuller for longer. Steel-cut and rolled oats have a lower GI -- … Never miss a thing. Oat meal is a meal made of oats, which is another name for the porridge made with oats. "These are the most processed of the three oat varieties. Quick Oats vs Rolled Oats . The difference between quick oats and rolled oats stems from the processing method of each. Now that you know all the major differences between these types of oats, the last thing is figuring out when to use each type. Instant Oats. Get a weekly dose of the latest news, exclusives and guides to achieving the good life. Some varieties keep us more full for longer. "In fact, they're the only grain to provide avenanthramides, which have antioxidant, anti-inflammatory and antihistamine properties that may reduce disease," Parker said. "The difference between oat varieties all comes down to how much the original 'groat' has been processed. Associate Editor - Food, HuffPost Australia. Steel-cut and rolled oats have a lower GI -- this means they have a slower release of sugar (from carbohydrates) into your blood. Rolled oats tend to retain their shape when cooked.". Fibre is important for gut health and helps to keep our bowels regular. Oats are a breakfast staple for many Australians, whether it's a bowl of porridge, granola with fruit or even in muffins. Steel-cut and rolled oats have more fibre -- due to the minimal processing, most of the fibre has been retained in steel and rolled oats. Sign up to HuffPost Australia’s weekly newsletter. "The key to which is the healthiest option comes down to the degree of processing. They have a more mushy texture, as they retain less of their shape when cooked.". What are the differences? "They often have skim milk powder, emulsifiers and other preservatives added to help them develop a creamy texture when you cook them. This give you a slow release of energy throughout the morning and keeps you fuller for longer. The coarser the oat, the more nutrition they contain and hence the better they are for us," Parker said. Your oats will be ready in the morning. loaves, muffins, granola bars), Add oats to your soups or casserole to thicken them up, Try using rolled oats as part of your crumbing for fish or chicken. Quick cooking oats and rolled oats have distinct differences, but you may substitute one for the other in most baked goods. "This additional processing means they cook faster (in around 2-5 minutes). "They contain a particular type of soluble fibre called beta-glucan, which acts like a sponge in the small intestine, binding to cholesterol so it can't be reabsorbed and instead passes through the intestine as waste. We make rolled oats at the Uncle Tobys factory in Wahgunyah by taking oat groats (hulled oat grains), steaming them, then flattening or rolling them to create our famous Traditional Oats.Rolled oats have a coarser texture than quick oats and a delicious nutty flavour. They are whole oats that are steamed and rolled flat into flakes. Regular and quick cooking are what most recipes call for and they are almost always (unless specifically stated) interchangeable in a recipe. "Oats are a source of whole grains, which means they come packed with a bunch of beneficial nutrients including fibre, B vitamins, vitamin E, minerals, healthy fats and antioxidants," Alexandra Parker, accredited practising dietitian from The Biting Truth, told The Huffington Post Australia. They are made when the whole groat is cut into several pieces with a steel blade (it looks similar to rice that's been cut into pieces)," Parker said. "Oats generally have a low GI (depending on the type), so you will find they fill you up and keep you energised for longer. This in turn affects their taste, texture and cooking times," Debenham told HuffPost Australia. The few nutritional differences lie in the GI, fibre content and added ingredients.". Make a yummy bowl of porridge using rolled oats, cinnamon, milk and grated pear or apple, Make your own Bircher muesli with rolled oats, dried fruit, nuts and grated apple -- soak in milk/water overnight and enjoy with fresh fruit and yoghurt, Enjoy a quick breakfast by mixing rolled oats with yoghurt and berries, Add oats to your breakfast smoothie for a nutty flavour boost, Add oats into your homemade baked goods (e.g. Our go-to oat type is quick oats or rolled oats, but is there a nutritional difference between the two? First, let's take a look at the general health benefits of including oats in our diet. The easiest way to make creamy steel-cut oats? Quick cook more quickly than steel-cut or rolled oats, but retain less of their texture, and often cook up mushy. Quick/instant oats have been further processed, which means they have a slightly reduced fibre content. Quick/instant oats have been further processed, which means they have a slightly reduced fibre content. "They are all derived from whole oat groats, giving them similar nutritional profiles. "Naturally sweeten your oats yourself by adding fresh or frozen berries, banana, pear or apple with a sprinkle of cinnamon and some crushed nuts. They also assist in stabling blood sugar levels," accredited practising dietitian from The Biting Truth Anna Debenham explained. Bring one part oats to three parts liquid to the boil, cover the pot with a lid, turn off the heat and leave to sit overnight. ©2020 Verizon Media. "While all three varieties have undergone a different level of processing, resulting in various cooking times, tastes and textures, they are all nutritious options," Parker said. Oats are linked to a number of health benefits, but the large variety of options can make it hard to know which type to choose. Steel-cut and rolled oats have less added sugars -- we often find that instant/quick oats have added flavours (especially the gourmet sachets). Although the quick version offers slightly less fiber than rolled oats… "Our recommendation is to choose traditional rolled oats or steel cut oats (if you have the time) as these are the least processed," Debenham explained. Typically, they are then roasted at a low temperature before being processed into other varieties of oats. Part of HuffPost News. Quick cooking oats have been processed more than rolled oats, making them slightly softer and more able to absorb liquid. "Oats are naturally low in sodium (salt) and are one of the few breakfast cereals with no added salt.". Tip: Opt for the quick oats in the canister vs. the individual packets. All types of rolled oats—regular rolled oats, quick cooking rolled oats, and instant rolled oats—can, of course, be used to … Old Fashioned Oats (rolled oats) Old fashioned oats are sometimes called rolled oats or old fashioned rolled oats. It's important to keep an eye out for added sugars (check for flavours like honey or apple and cinnamon and beware of dried fruits). For those who need some more sweetness, or who find it difficult to encourage your kids to eat oats, you can enjoy with a small teaspoon of honey.". As opposed to more processed oats, which can provide a quicker burst of energy. "This variety takes the longest to cook (around 30 minutes) and has a nuttier taste and a chewy texture.". Here are the key differences between rolled, steel-cut and quick oats. Uncle Tobys rolled oats. They are partially cooked, dried, and then rolled and pressed thinner than rolled oats to allow the oats to cook more quickly," Debenham said. This in turn reduces your risk of having a heart attack," Parker said.